Wed 31 Mar 2010
Posted by elove1 under Skills and Drills
[9] Comments
Skill: Sumo Deadlift High Pull
WOD:
3 rounds for time of:
400m Run
10 Squat Cleans
10 Ring Dips
Post load, time to Comments.
Dueling Squat Cleans
Tue 30 Mar 2010
Posted by elove1 under Skills and Drills
[14] Comments
Skill: Sumo Deadlift High Pull
WOD:
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Toes to Bar
30 SDHP 95#/55#
30 Air Squats
30 KB Swings American 24kg/16kg (1.5/1 pood)
Post load, time to Comments. This WOD was the 3rd and final workout at this past weekend’s Sectionals competition in NJ. Compare your results to those of the weekend’s competitors Here. (Chipper).
Mon 29 Mar 2010
Posted by elove1 under Skills and Drills
[14] Comments
Skill: SDHP
WOD:
10, 8, 6, 4, 2 Front Squats (155lbm. 95lbw)
20, 30, 40, 50, 60 Double Unders
This workout taken from the NY/NJ Sectionals this past weekend. Compare your results Here to this weekend’s competitors.
Post load, time to Comments.
Sun 28 Mar 2010
Posted by elove1 under Skills and Drills
[11] Comments
Skill: Sumo Deadlift High Pull (SDHP)
WOD:
4 rounds for time of:
12 Push Jerk
12 V-Ups (toes to bar)
12 Pushups
Compare to Here.
Post load, time to Comments.
Sat 27 Mar 2010
Posted by elove1 under Announcement
[2] Comments
The gym will be closed today (Sunday 28th). Back to normal on Monday.
Fri 26 Mar 2010
Posted by elove1 under Kryptonite Hour
[5] Comments
WOD:
25 minute AMRAP of:
5 Deadlift
10 Pushups
10 Wallball Shots
Post load, rounds to Comments.
Reminder: No Crash Course on Saturday. Gym is closed on Sunday.
Fri 26 Mar 2010
Posted by elove1 under Announcement
Comments Off
Saturday: 10AM-11AM Kryptonite Hour
Sunday: CLOSED
No Crash Course or Free Newbie Session this weekend; Sorry!
Wed 24 Mar 2010
Posted by elove1 under Skills and Drills
[17] Comments
Skill: Kipping Pull-up
WOD:
“Isabel”
For time:
30 Snatch, 135lb
Power Snatch or Squat Snatch; whichever you choose, bar goes ground to overhead. Post load, time to Comments.
Video of Isabel Here. (Squat Snatch version)
Video of Isabel Here. (Power Snatch version)
Wed 24 Mar 2010
Posted by elove1 under Announcement
Comments Off
Crash Course Announcement:
There will be NO Crash Course or Free Newbie Session this weekend (March 27th, 28th). Members only this weekend at the gym.
Tue 23 Mar 2010
Posted by elove1 under Skills and Drills
[23] Comments
Skill: Kipping Pullup
WOD:
For time:
15 Handstand Pushups
15 Muscle-Ups
30 V-Ups, strict
30 Strict Pullups
30 Kipping Pullups
30 Pushups
30 Clapping Pushups
30 Pistols
30 Power Jumps
30 Burpees
Post time, subs to Comments.
Mon 22 Mar 2010
Posted by elove1 under Skills and Drills
[14] Comments
Skill: Kipping Pullup
WOD:
3 rounds for time of
10 Deadlift, 275lb
50 Double Unders
Post load, time to Comments. This workout was posted yesterday on the main site (crossfit.com). Compare your results to those posted there.
Sun 21 Mar 2010
Posted by elove1 under Skills and Drills
[14] Comments
Skill: Kipping Pullup
WOD:
15 minute AMRAP of:
6 Clean and Jerk (ground to overhead)
12 Ring Dips
Post load, rounds to Comments.
Sat 20 Mar 2010
Posted by elove1 under Open Gym
[9] Comments
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Fri 19 Mar 2010
Posted by elove1 under Kryptonite Hour
[9] Comments
WOD:
10 Burpees
25 Pushups
25 Barbell Thrusters 45m/25w
400m Run
20 Burpees
50 Pushups
50 Thrusters 45/25
800m Run
10 Burpees
25 Pushups
25 Thrusters 45/25
400m Run
30 minute cut-off. Post time to Comments.
Thu 18 Mar 2010
Posted by elove1 under Off
[3] Comments
REST DAY
Solid week of work folks. Enjoy a rest day, see ya’ll Saturday for Kryptonite Hour. Get your Krypton on.
Wed 17 Mar 2010
Posted by elove1 under Skills and Drills
[15] Comments
Skills: Skin the Cat
WOD:
For time:
100 Pullups (sub ring rows, band assist)
100 Pushups
100 Double Unders (sub 1/2 volume Burpees)
20 minute cutoff. Partition in any order. Post time to Comments.
Tue 16 Mar 2010
Posted by elove1 under Skills and Drills
[13] Comments
Skills: Skin the Cat
WOD:
21 – 15 – 9 reps for time of:
Deadlift (225m,185w)
Overhead Squats (135m,95w)
Post loads, time to Comments.
Mon 15 Mar 2010
Posted by elove1 under Benchmark, Skills and Drills
[11] Comments
Skill: Skin the Cat
WOD:
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135m,95w)
A CrossFit classic. Post time, load to Comments.
Sun 14 Mar 2010
Posted by elove1 under Skills and Drills
[13] Comments
Skill: Skin the Cat
WOD:
Every 3 minutes for 4 rounds:
50′ Overhead Walking Lunge, 45m/25w
5 Burpees
Max reps KB Swing
Score is total number of KB swings. Post number, load to Comments.
What the heck is a Skin the Cat? Video Here
Sat 13 Mar 2010
Posted by elove1 under Open Gym
[3] Comments
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
What the f%^k is your excuse? – Kyle Maynard at Sectionals Video
Fri 12 Mar 2010
Posted by elove1 under Hero, Kryptonite Hour
[7] Comments
WOD:
“Badger”
3 rounds for time of
30 Squat clean, 95lbs
30 Pull-ups
Run 800 m
Scale to 3/4 or 1/2 volume as needed. Post time to Comments.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Fri 12 Mar 2010
Posted by elove1 under Off
Comments Off
REST DAY
Good week of work folks. Enjoy a rest day. See you Saturday.
Wed 10 Mar 2010
Posted by elove1 under Skills and Drills
[9] Comments
WOD:
2 minutes max reps of Double Unders (sub Burpees) then,
4 rounds of:
400m Run
12 Ring Dips
12 Knees to Elbows
I know we’re not snatching today; but check out this series of still photos of good snatch technique. Cool.
Post total reps for DUs/Burpees, time to Comments. Freedman remember to bring me a check.
Wed 10 Mar 2010
Posted by elove1 under Skills and Drills
[6] Comments
WOD:
10, 8, 6, 4, 2 Deadlift
2, 4, 6, 8, 10 Muscle-Up
Post load, time to Comments. Scale Muscle-Ups as needed.
Mon 8 Mar 2010
Posted by elove1 under Skills and Drills
[12] Comments
Skills: Medicine Ball Clean
WOD:
3 rounds for time of:
6 Handstand Pushup
12 Squat Snatch
30 Double Unders
Post load, time to Comments.
Sun 7 Mar 2010
Posted by elove1 under Benchmark, Skills and Drills
[8] Comments
Skills: Medicine Ball Clean
WOD:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Sun 7 Mar 2010
Posted by elove1 under Open Gym
[3] Comments
11AM-12PM: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
12PM-3PM: Crash Course
Fri 5 Mar 2010
Posted by elove1 under Kryptonite Hour
[7] Comments
“Josh”
For time:
21 Overhead Squats, 95lb/65lb
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. This WOD is in his honor.
Video of Annie doing “Josh” Here.
Post load, time to Comments.
Reminder: No Crash Course today. This week’s Crash Course will take place Sunday at Noon.
Fri 5 Mar 2010
Posted by elove1 under Off
Comments Off
REST DAY
See everybody on Saturday.
REMINDER: This week’s Crash Course will be held on Sunday at Noon, not at the regularly schedule Saturday time slot.
Wed 3 Mar 2010
Posted by elove1 under Skills and Drills
[9] Comments
Skills: Ring Dips, L-Sits
WOD:
“Grace”
For time:
30 Clean and Jerk (ground to overhead), 135#
Post load, time to Comments.
Wed 3 Mar 2010
Posted by elove1 under Skills and Drills
[8] Comments
Skills: Ring Dip, L-Sits
WOD:
“Cindy”
20 min AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Post rounds to Comments.
Tue 2 Mar 2010
Posted by elove1 under Announcement
Comments Off
Crash Course Notice: This week’s Crash Course will take place on Sunday March 7th at Noon, NOT at the regularly scheduled 11AM slot on Saturday the 6th. Back to normal next week.
Tue 2 Mar 2010
Posted by elove1 under Skills and Drills
[8] Comments
Skills: Ring Dips, L-Sits
WOD:
21-15-9 reps of:
Deadlift
Ring Dip
Post load, time to Comments.
